Keto Flu Symptoms Got Ya Down?

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The keto flu is real!

Not everyone will experience it (some manage to avoid it), and for some, the symptoms can be worse than for others. The keto flu a.k.a. the “carb flu” is your body’s natural response to a sudden shift in fuel source caused by carbohydrate restriction. Think of it similar to a “withdrawal” type of response as the body switches from a sugar-burning state to a fat-burning state.

Don’t give up!

woman holding you will and you can coffee mugs

The keto flu is short-lived and when you push through with a little help from us, you’ll enjoy the energizing, fat-burning rewards that await you! Typically, the keto flu lasts for about a week and symptoms usually will kick in the first 1-3 days of restricting carbohydrates.

After you’ve pushed through the dreaded keto flu you’ll have tons of energy and will start to feel amazing! Keto really has changed my life, and dare I say it, will be a total game-changer for you too! Just be patient because the beginning is often a little tough, but it’s so worth it when you push through!

erica check in — erica holding up keto mojo monitor

Common symptoms associated with the keto flu are:

  • Low energy
  • Confusion
  • Sugar cravings
  • Stomach pains
  • Dizziness
  • Irritability
  • Difficulty falling asleep
  • Poor focus and concentration
  • Nausea
  • Cramping
  • Brain fog
  • Fatigue
  • Muscle soreness

avoid keto flu symptoms – drink electrolytes

What can you do? Here’s a list of keto flu remedies to help get you through:

1. Drink more water.

Water not only helps with weight loss it helps to increase your energy, focus, and it helps keep you regular! Water also helps to boost your immune system, decreases inflammation, and promotes healthy joints and muscles.

2. Enjoy electrolyte-enhanced drinks. 

Drink these...

365 Electrolyte Enhanced Water, available at Whole Foods
• Electrolyte Enhanced Water, available at Trader Joe’s
Propel or Powerade Zero (if these fit into your diet plan)
• Zero-calorie flavored water can be used but often lack electrolytes. Just add 1/8-1/4 tsp Morton Lite Salt Mixture to 16-20 ounces.
Chicken or beef broth, both work great for sodium. Use 1 bouillon cube per 8-ounce water.

Electrolyte-enhanced waters have things like potassium and sodium added to them, which help your body absorb the water more quickly. These electrolytes are helpful in preventing dehydration, so they’re especially useful during and after intense workouts.

cubed butter in a dish

3. Eat more fat to kick cravings to the curb and to help your body become fat-adapted. 

Try bulletproof coffee to up your fat intake.

4. Do some low-intensity exercise.

Go for a walk or a relaxing bike ride.

5. Relieve stress by doing something you love. 

Deep breaths, meditation, yoga, and reading are a few ideas.

Woman sleeping in bed peacefully

6. Make sleep a priority.

Go to bed a little earlier to get a good night’s rest.

7. Consume electrolyte-rich foods.

Some examples are listed below…

avoid keto flu symptoms — foods with electrolytes

Electrolyte-rich foods:

woman holding glass of water

Remember, if you get the keto-flu, it’s short-lived and can be avoided by following the tips above.

Hang on and keto on! You got this! 👊

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Join The Discussion

Comments 6

  1. Jamie

    I’ve been doing keto for almost a month now, lost 6-7 pounds and the first week or so I felt great then came the leg cramps that have been awful and now I’m just feeling really emotional – like really happy for a few hours and then extremely depressed. I’m doing all the things it says – drinking broth, adding sodium, taking magnesium and potassium, tracking all my macros, never cheating (I’ve stayed in ketosis ever since I first got there per the urine strips) and yet I can’t shake these two really nasty symptoms. I was pretty healthy before I started this and expected to adapt quickly. I’m just surprised that it didn’t happen the first two weeks but now these last two have me rethinking everything. Most people seem to say it happens in the first week and then it’s over and done so I’m extremely confused. Am I alone here?

    • JO

      Jamie, how much magnesium and potassium are you taking? Some times you need to supplement with quite a bit. Read up on it at You might find very helpful info there.

  2. Billie

    I just started the keto diet 14 days ago and began to feel really bad about 5 days ago. Weak, no appetite,legs feeling very heavy, light headed,couldn’t seem to stay awake, I thought it was a new medicine the doc had given me, but am convinced now it is the keto flu. I’ve lost 7 pounds and am pleased with that but according to the keto sticks have not gone past the small. How do I get over it I’ve been home bound for 4 days.

  3. Martha Blackburn

    Thanks so much for this info!!!!!

    • Jennifer (Hip Sidekick)

      You bet! It was very helpful to me when I started Keto as well!

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